WILD ROOTS VITALITY

Tag: wellness

  • Unlocking Health Through Epigenetics: Small Changes, Big Impact—for You and Your Dog


    Curious About Epigenetics?

    For years, we believed our genes were our destiny—determining whether we’d be overweight or thin, healthy or sick. But science now tells a different story. Genes are only part of the equation. What we eat, how we move, how we sleep—these daily choices influence which genes are turned on or off.

    That means we have far more control over our health than we were led to believe.

    Food is a tool.
    Sleep is a tool.
    Movement, breath, connection—all powerful tools.

    They speak directly to our biology, influencing our gene expression, interacting with our mitochondria, and shaping our energy and vitality. These choices are either building us up—or breaking us down.

    Do you feel energized and alive, or constantly drained and dragging through your days?

    Let’s use every tool in our toolbox to prevent disease and create a vibrant, fulfilling life—instead of waiting for symptoms and trying to manage them with a pill. The choices we make today are the gateway to our future.

    Choose the ones that bring your body back into balance.
    That’s what it craves—homeostasis.

    And don’t forget your furry family members…

    The same principles apply to our pets. That highly processed industrial food many dogs and cats are eating? It’s contributing to cancer, skin issues, digestive problems, and shorter lifespans.

    Here’s the good news: you don’t need to overhaul everything.
    Even changing just 10% of your pet’s food—like their treats or meal toppers—can make a noticeable difference.

    Try sharing fresh, whole foods like:

    • Blueberries
    • Chopped apples
    • Fresh cilantro

    Just be careful—never feed your dog the following foods:

    • Onions
    • Grapes & raisins
    • Chocolate
    • Nutmeg
    • Chives
    • Macadamia nuts

    My favorite healthy treats to share with my pups? Check out for healthy homemade treats crafted with love!  My dogs absolutely love them!  https://thepawstrychef.com

    I’d love to hear yours too! Let’s keep our entire family—two-legged and four-legged—on the path to wellness.💚

  • Finding My Flow: Reclaiming Energy and Embracing Sustainability

    Feeling Like Myself Again – Mind Clear, Body Energized

    It’s Friday—five days since getting home from vacation—and I’m finally starting to feel like my calm, energetic self again. It took this long to truly regain my composure, balance my sleep, and restore my energy levels. The brain fog has lifted, and I feel clear-headed and ready to tackle the day!

    It’s amazing how the body works. If you notice feeling “off” a day—or even two or three—after eating something, don’t ignore it. Maybe you’re achy, unusually tired, mentally foggy, or breaking out. These are often subtle signs that your body is reacting to something in your food. It’s not always immediate like an allergy. Sometimes, sensitivities take a little longer to show up.

    Your body is smart. It’s always trying to tell you something. Tune in. Be intuitive. Make small changes—even micro-adjustments—toward a better, smarter, healthier you.

    This weekend, I’ve got a few things on my agenda:

    • Visiting the farmers market to find new partners in my health journey
    • Laying new floors in the basement
    • Replacing baseboards in the bedrooms
    • Prepping the house to go on the market

    Alongside my wellness journey, I’m also on a mission to live a simpler, more sustainable life. That means downsizing and intentionally surrounding myself with things that bring peace. One fun step I took this week? I started a worm composting bin! Have you ever tried that? I’d love any tips, ideas, or sustainable living hacks you’ve discovered.

    Peace

    More updates to come soon 😊
    Wishing you a wonderful, grounded da

  • Gut Health Gone Wild: Lessons from the Road

    Gut Health Gone Wild: Lessons from the Road

    Hey friends!

    Last week, my girls and I had the best vacation. We took a road trip to Niagara Falls and spent a few days exploring both the beautiful U.S. side and venturing into Canada. Believe it or not, this was my first time traveling out of the country—and it definitely won’t be my last! The falls were stunning from both sides.

    One of the highlights was the Maid of the Mist tour. Feeling the raw power of the falls up close was incredible—absolutely worth getting soaked! Thank goodness for the ponchos! The Canadian side felt a bit commercialized for my taste, but the girls loved it. And I have to say, the ice cream from Sweet Jesus might have been the best I’ve ever had. (Even though my stomach wasn’t thrilled afterward… I’m just not used to that much sugar and dairy anymore!)

    Then we ventured up to Acadia National Park—so beautiful! One day, we hiked up a mountain over rock scrambles… it was steep but the views from the top were absolutely worth it. The trip down was just as epic—more scrambling and even some ladders into a ravine. So cool! 🔥

    We actually started the trip off strong, food-wise. I packed healthy travel snacks—nuts, grass-fed meat sticks, crunchy veggies, Applegate lunch meat, cheese, and Simple Mills crackers. We even brought food to cook over the campfire like burgers and shrimp—so good!

    As the week went on, we ate out more, which was fine—we tried to stick to less-processed, more home-style meals. But let’s be honest: there was ice cream… and s’mores… and then came the 16-hour drive home. That’s where it all went downhill. We hit a fast-food place late in the drive, and I ordered a burger, fries, and a Frosty. Yikes.

    The next day, I felt awful—fatigued, foggy, bloated, and just off. I’m normally up early and working out before the day starts, but instead, I went back to bed. My energy was zapped.

    Here’s the deal: ultra-processed foods are typically loaded with sugar, which feeds the bad bacteria in your gut and disrupts your microbiome. That imbalance can lead to inflammation throughout your body—including your brain. Many of these foods also contain refined grains that rapidly convert to sugar, compounding the problem. Add in the genetically modified corn and wheat (which are often sprayed with glyphosate, a pesticide originally developed as an antibiotic), and your gut flora takes a major hit.

    This isn’t how I normally feel—and that’s why I’m so grateful for my usual clean, whole-foods lifestyle. Today, I’m back to basics: clean water, no gluten or added sugar, minimal dairy, and lots of gut-loving nourishment. It makes such a difference.

    Processed food and excessive sugar don’t just mess with digestion—they can cause fatigue, depression, aches and pains, brain fog, poor sleep, and more. No thank you!

    Next vacation, I’ll still enjoy a few local treats—I’m all about balance, not deprivation—but in moderation. I want to keep traveling, trying new things, and living fully for the next 50 years! And to do that, I need to fuel my body in a way that supports my health and vitality.

    Nourishment is the highest form of self-care. Give your body—and your gut—a chance to thrive. Choose real, whole foods over processed ones. You’ll feel the difference. And when you feel better, you’ll naturally want to make other healthy lifestyle changes too. You can feel strong, vibrant, and full of energy—at any age.

  • Why I Tried a 72-Hour Water Fast for Pain Relief and Anti-Aging

    Why I Tried a 72-Hour Water Fast for Pain Relief and Anti-Aging

    Hello health seekers!

    I’m currently two days into a 3-day water fast—yep, just water (well and black coffee:))! You might be wondering… why on earth?! Well, I’ve been dealing with a nagging hip flexor injury that just won’t seem to heal. It’s stiff in the mornings and flares up after walks or hikes. Honestly, it’s been bothering me for years. I first injured it chasing after my dog (total cartoon moment), and then re-injured it falling through a hole in my deck—don’t ask!

    I’ve been practicing intermittent fasting for quite a while now and love how it makes me feel. Plus, it frees up so much time—no need to worry about making breakfast every morning!

    Recently, I came across Dr. Mindy Pelz’s book, Fast Like a Girl, and was intrigued by what she calls the Immune-Reset Fast—a 72+ hour fast designed to help with chronic inflammation and pain from long-standing musculoskeletal injuries (sounds familiar, right?). Even better? She shares that longer fasts like this can trigger a stem cell surge that supports cellular repair and anti-aging. I mean, aging backwards while healing my hip? Sign me up!

    So how’s it going?

    Day 1 was a little rough. I’ve done several 24-hour fasts—I typically do them weekly or every couple of weeks for gut health and as a reset—but pushing past that mark was new.
    Day 2 honestly hasn’t been too bad. I had a stressful moment at work (which usually sends me reaching for a snack), but once I got home, I was surprisingly fine. I didn’t even miss dinner!

    I’m super curious to see how I’ll feel tomorrow. I’ll be sure to report back and share what I’ve learned, especially if this helps ease my hip pain and gives me that youthful energy boost!

    Thanks for following along—and if you’ve ever considered fasting for healing or anti-aging, I’d love to chat more about it!

    Have a beautiful evening 💧✨

  • “Feeling Frazzled? This One-Minute Breathing Tool Helps You Reclaim Your Calm”

    “Feeling Frazzled? This One-Minute Breathing Tool Helps You Reclaim Your Calm”

    When the Day Gets to You… Try This Simple Breathing Reset

    Ever have one of those days?

    You know the kind… where everything feels a little heavier, your mind won’t slow down, and your patience disappears before your second cup of coffee?

    Yeah, that was me today.
    I found myself stuck in a spiral of frustration and negative thoughts. I forgot to ground myself, forgot my tools—basically, I forgot me.

    But then I remembered something I always share with clients:
    You can reset your whole nervous system with your breath.

    Enter: 4-7-8 Breathing 🧘‍♀️

    This simple yet powerful technique was developed by Dr. Andrew Weil, a pioneer in integrative medicine.
    It’s known as a “natural tranquilizer for the nervous system”—and for good reason.

    Here’s how it works:

    1. Inhale through your nose for 4 seconds
    2. Hold your breath for 7 seconds
    3. Exhale slowly through your mouth for 8 seconds

    That’s one round. Start with 4 rounds and increase with practice.

    It may sound too simple to matter, but this kind of breathwork signals your parasympathetic nervous system (the calming one) to take over—slowing your heart rate, lowering cortisol, and calming racing thoughts. It’s like pressing the “reset” button.

    Why It Works

    Our brains are wired to scan for danger—thanks to a built-in negativity bias. This helped us survive in the past, but today it can make us feel overwhelmed, reactive, or anxious… especially on tough days.

    The 4-7-8 method gives you a moment to pause and reclaim control.
    You come back to the present.
    You soften your nervous system.
    You breathe through the stress instead of stuffing it down.

    What I Noticed Today

    After a few rounds of 4-7-8 breathing, I could actually feel my shoulders lower. My thoughts stopped spiraling. I could observe what I was thinking instead of being ruled by it.

    And once I created that space, I was able to ask the most important question:
    👉 “Is this thought even true?”

    That one shift helped me move from reactivity to calm… from frustration to compassion. And just like that, I could show up differently for myself and the people around me.

    Try It Next Time You Feel:

    • Anxious or overwhelmed
    • Reactive or triggered
    • Wired but tired
    • Unable to fall asleep
    • Emotionally stuck or overstimulated

    It only takes a minute. No equipment. No app. Just you, your breath, and the intention to reset.

    You Deserve a Calm Mind and a Regulated Body

    Your breath is free, always with you, and more powerful than you think.
    The next time the day gets to you—pause, breathe, and begin again.

    ✨ Your peace is only a few breaths away.

  • Wim Hof Breathing + Cold Showers: The Bold (but Worth It) Morning Reset

    Wim Hof Breathing + Cold Showers: The Bold (but Worth It) Morning Reset

    Supercharge Your Mornings with Wim Hof Breathing + Cold Showers ❄️💨

    A Simple Routine to Boost Energy, Immunity & Mental Clarity

    Let me tell you about one of my absolute favorite ways to start the day—one that leaves me feeling energized, focused, and ready to take on whatever comes my way.

    It’s simple, free, and doesn’t take long:
    3–4 rounds of Wim Hof breathing, followed by a 2-minute cold shower (at the end of my regular warm shower). I know, I know… you might be thinking, “There’s no way I could ever do that. Cold showers? Brrrr!” But trust me—it’s a total game-changer.

    Why I Started This Routine

    Like many of you, I used to wake up feeling groggy. Even after a full night’s sleep, I still needed a couple cups of coffee just to feel alert. But once I added this breathing and cold exposure combo into my routine, everything changed. I felt clearer, calmer, more energized—and most importantly, more resilient both mentally and physically.

    Now, on the days I skip it? I really feel the difference. I drag, I lose focus more easily, and I crave more caffeine and sugar to get through the day. It’s amazing how such a simple practice can have such a big impact.

    What is Wim Hof Breathing?

    Wim Hof breathing is a type of intentional breathwork that involves taking 30–40 deep breaths, then holding your breath after exhale for a set period of time. It’s repeated for 3–4 rounds.

    This technique:

    • Increases oxygen levels
    • Stimulates the nervous system
    • Can create a sense of euphoria and calm
    • Helps train your body to handle stress more effectively

    You can find guided sessions on YouTube or in the Wim Hof app—perfect if you’re new to breathwork.

    Why Cold Showers?

    Cold exposure is another powerful tool. That last 2-minute blast of cold water might feel intense at first, but over time, your body adjusts—and you’ll start to crave it.

    Benefits include:

    • Increased circulation
    • Reduced inflammation
    • Improved immune function
    • Faster recovery post-workout
    • Improved mood + alertness
    • Better sleep and reduced stress

    It also builds mental toughness. You start your day doing something hard—and that sets the tone for everything else.

    How to Get Started

    You don’t have to go all in on day one! Here’s how to ease in:

    1. Start with the breathing. Do 1 round, then build to 3–4 rounds over time. Always sit or lie down while doing breathwork—never do it in water or while driving.

    2. End your normal shower with 15–30 seconds of cold water. Gradually build to 2 minutes. You can even start with just your feet and hands and work your way up.

    3. Stay consistent. Try it for a week and track how you feel. Most people notice a difference within a few days.

    The Bottom Line

    This powerful combination of breathwork and cold exposure helps you start your day on the offense—not defense. Instead of relying on caffeine or pushing through grogginess, you’re giving your body what it truly needs: oxygen, circulation, stress resilience, and a natural energy boost.

    Ready to try it?
    I’d love to support you in getting started. 👉 DM me or email me if you want tips, encouragement, or a simple guide to follow.

    Your mornings can feel so much better—and so can the rest of your day.

  • “Your Body’s Not Broken—It’s Talking. Are You Listening?”

    Feeling “Off”? It’s Time to Look at the Root 🚿🧠
    How daily choices quietly shape how you feel

    Are you feeling a little off lately? Low energy, brain fog, nagging aches, digestion issues, or just not feeling like yourself?

    You’re not alone—and here’s the thing: jumping from specialist to specialist for every symptom is an outdated approach. Your body works as a whole, interconnected system. What you eat, how you sleep, your movement, stress levels, and even your relationships all influence your well-being.

    One System, Many Signals

    👉 One person might get migraines
    👉 Another, joint pain
    👉 Someone else? Skin flare-ups, bloating, or high blood pressure

    These symptoms are often signs of deeper imbalances—your body waving a flag. They aren’t random; they’re often the result of daily habits stacking up over time.

    Genes Load the Gun, Lifestyle Pulls the Trigger

    Your genes aren’t your destiny. What matters more is epigenetics—how your environment and behavior influence which genes are activated or silenced. That’s why two people with similar DNA can have very different health outcomes.

    Here’s something even more fascinating:
    You’re likely to reflect the health of the people you spend the most time with.
    Not because of shared genes—but shared habits.

    80% of Health Happens Outside the Doctor’s Office

    Let that sink in.

    If you want more energy, better focus, improved mood, and to prevent chronic disease—it starts with everyday choices. The small, repeatable ones.

    Where to Begin? Start Simple:

    💧 Drink more water
    🥗 Add a veggie to your plate
    🌞 Move your body in the sun
    🧘‍♀️ Breathe deeply and slow down for five minutes

    These tiny actions might not seem like much on their own—but done consistently, they change everything. More energy. More clarity. More joy.

    Your Health Shapes Your Life

    How you feel impacts every area—your work, your relationships, your resilience, and how you show up for those around you.

    When you care for yourself, you create a positive ripple effect that reaches far beyond you.

    So if something feels off, don’t just treat the symptom. Get curious. Look deeper.
    Small steps lead to lasting change.

    ✨ Choose what supports the life you want to live—starting today.

  • AGE BACKWARDS

    Why You’re Not Tired Because You’re “Just Getting Older” — And What to Do Instead

    Ever wake up feeling tired, sluggish, or just off… and chalk it up to “getting older”?

    Here’s the truth: That low-energy, foggy feeling isn’t an unavoidable part of aging — it’s a sign your body is asking for a reset.

    Your Daily Choices Matter More Than You Think

    Everything you eat and drink…
    Every product you put on your skin…
    The air you breathe…
    The sleep you get…
    The love, gratitude, and connection you give and receive…

    All of it has a direct and immediate impact on how you feel — from the moment you open your eyes in the morning to the quality of your sleep at night.

    Want to Feel Better, Brighter, and More Energized?

    The good news: it doesn’t take months or magic to start feeling better.
    In fact, you can feel a noticeable difference in as little as 10 days.
    But here’s what you need to know…

    A Pill Won’t Fix It (And That’s Actually Good News)

    Most people turn to their doctor when they don’t feel right — and while doctors are amazing for emergency or acute care, they’re not trained to address root causes of everyday issues like fatigue, mood swings, or inflammation.

    Did you know most medical schools provide less than 25 hours of nutrition education in total? That means prescriptions often treat symptoms, not the underlying imbalances. And if a pill really fixed the issue — why would you need refills?

    So, What Will Help?

    It starts with what’s on your plate.

    Here’s your 10-day reset:

    ✅ Cut out:

    • Ultra-processed foods
    • Packaged snacks loaded with additives
    • Sugary drinks and sodas

    ✅ Add in:

    • Real, whole, clean foods — fruits, vegetables, healthy fats, lean proteins, and lots of water

    When you nourish your body with clean, unprocessed fuel, everything begins to shift:
    💡 You think more clearly
    ⚡️ Your energy stabilizes
    🌿 Your mood improves
    😴 Your sleep deepens
    💚 Your future self will thank you

    And the best part? Even your taste buds will start to change — and soon you’ll actually crave the good stuff.

    Start Small. Start Today.

    No, it’s not aging. It’s a lifestyle — and it’s one you can transform. You are not stuck. You are not broken. And your best, most energized self is just a few mindful choices away.

    Ready to feel better?

    Start with what’s on your fork. Your body is listening — and it’s ready to thrive. 🌱

  • Choose your hard

    Choose Your Hard: The True Cost of Chronic Disease and Unhealthy Living

    Chronic diseases—like heart disease, type 2 diabetes, respiratory illnesses, certain cancers, and dementia—aren’t just medical conditions that appear out of nowhere. In many cases, they’re the long-term consequences of poor diet and lifestyle choices.

    We all know the basics: eat healthy, exercise regularly, get enough sleep, manage stress. But despite this common knowledge, millions continue to struggle with preventable chronic illnesses. Why?

    Because people say eating healthy is hard.
    Because cooking at home takes time.
    Because gym memberships cost money.
    Because life is busy, stressful, and overwhelming.

    Yes—living a healthy lifestyle can be hard. But let’s not forget: the alternative is even harder.

    The Real Cost of an Unhealthy Lifestyle

    Think eating healthy is too expensive?
    Try calculating the cost of:

    • Frequent doctor visits and specialist appointments
    • Prescription medications to manage chronic symptoms
    • Missed work due to illness or fatigue
    • Emergency room visits or hospital stays
    • Long-term care or nursing home expenses
    • Increased health insurance premiums
    • A declining quality of life

    These are not just hypothetical scenarios—they are the real, everyday consequences of neglecting your health. The financial, emotional, and physical costs of chronic disease far outweigh the price of healthier groceries or a gym membership.

    Choose Your Hard: Prevention vs. Treatment

    Is preparing a home-cooked meal harder than managing insulin injections?
    Is going for a walk harder than recovering from heart surgery?
    Is setting a bedtime harder than living with brain fog and fatigue?

    Both paths are hard, but only one leads to long-term vitality, independence, and a better quality of life.

    You’re going to choose your hard either way:

    • The hard of planning meals, saying no to junk food, exercising, and prioritizing sleep.
    • Or the hard of medications, appointments, physical limitations, and chronic pain.

    Healthy Habits Are an Investment, Not an Expense

    Preventing chronic disease through healthy eating, regular physical activity, and lifestyle improvements is one of the best investments you can make—for yourself and for your loved ones. The sooner you start, the more your future self will thank you.

    You don’t need to be perfect. Small, consistent changes go a long way. Cook one more meal at home each week. Take a 15-minute walk. Swap soda for water. Get an extra hour of sleep. It all adds up.

    Final Thoughts

    Chronic disease prevention starts with the choices you make today. It’s not about restriction or perfection—it’s about protecting your health, your energy, your time, and your finances. Don’t wait for a diagnosis to start caring. Start now.

    Choose your hard. Choose health. Choose life.

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  • Why Lasting Change Starts With Your Thoughts

    If you’ve been struggling to make positive changes in your health and wellness, you’re not alone. Maybe you’ve tried diet after diet, started new habits, or made promises to “start fresh”—only to slip back into the same old patterns. It’s frustrating, and it might feel like sustainable health just isn’t possible for you.

    But here’s what I’ve learned—both through my personal journey and working with clients:
    You can’t change your habits or health behaviors without first shifting the thoughts that come before them.

    Every action is rooted in a thought. Our thoughts shape our feelings, and those feelings drive our choices. Whether it’s late-night snacking, skipping workouts, or feeling stuck in low energy—it all starts with your mindset.

    mindful in nature

    The Mind-Body Connection Is Real

    If you want lasting change in your body, you need to start with your mental and emotional health. That means looking at the stories you’re telling yourself. What do you believe about your body, your worth, your ability to change?

    Take a moment to tune into your self-talk. Write down what you hear. Then ask yourself: Is this actually true?
    So often, we carry old beliefs or inherited narratives that no longer serve us—and they’re quietly holding us back.

    When you begin to shift that internal dialogue—from judgment to compassion, from doubt to trust—you make space for real transformation. You start making choices from a place of respect and care rather than guilt or shame.

    Wellness Begins With Awareness

    Your body is not something to fix—it’s something to care for. Nourish it with real, whole foods. Prioritize rest. Choose movement that supports you. And above all, treat your body like the sacred home that it is.

    True wellness doesn’t happen overnight, and it isn’t found in a quick fix.
    It happens through small, intentional shifts—one thought, one choice, one day at a time.

    Ready to Shift Your Story?

    If you’re looking to improve your health in a sustainable, personalized way, start with your mindset. Explore what’s holding you back, get curious about your patterns, and be willing to rewrite your story.

    Because when you change your thoughts, you change everything.

    Found this article useful?

    ⚡️ Send this to a friend. 

    ⚡️ Come tell me your biggest takeaway!